One good thing about meal prepping is that it helps to save time, limit the stress that comes with making meals, as well as ensure that you’re eating nutritious and delicious meals throughout the week.
As such, whether you’re new to meal prepping or a seasoned pro, you can’t afford to underestimate the importance of having a solid menu that guarantees varieties.
To ensure you can come up with delicious and nutritious meals all week long, below are some of the best meal prep menu ideas for breakfast, lunch, and dinner that are simple to prepare.
Breakfast Meal Prep ideas
Breakfast is very important because fuels the day ahead, and prepping it in advance will ensure you avoid skipping this vital meal. Below are some balanced and tasty options:
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Overnight Oats
Overnight oats are an easy, nutritious breakfast that doesn’t require any form of cooking. Aside from that, it can also be customized to align with your preference:
Ingredients: Rolled oats, milk (or dairy-free alternatives), Greek yogurt, chia seeds, fresh fruits, and honey or maple syrup.
Prep Instructions: You will need a mason jar where you can mix the oats, milk, chia seeds, and a sweetener.
Be sure to top it with fruits like blueberries, strawberries, or bananas. Refrigerate overnight, and they’ll be ready by morning.
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Egg Muffins
One good thing about egg muffins is that they are low-carb, high-protein, and easy to grab and go.
Ingredients: Eggs, spinach, bell peppers, onions, mushrooms, cheese, salt, and pepper.
Prep Instructions: Carefully whisk eggs with chopped veggies, season, and pour the mixture into a muffin tin.
Be sure to bake at 350°F for 20-25 minutes. Afterward, store it in the fridge and reheat it when you want to eat.
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Breakfast Burritos
Breakfast burritos can be frozen and reheated, and this makes them one of the best options to consider for busy mornings.
Ingredients: Scrambled eggs, black beans, salsa, cheese, avocado, and whole wheat tortillas.
Prep Instructions: Mix and prepare the filling and roll it in the tortillas. Carefully wrap in foil or plastic and freeze. Microwave before eating.
Lunch Meal Prep ideas
When considering ideal lunch meals, it is important you go for meals that provide a balance of protein, carbs, and healthy fats to ensure that you remain energized all through the day.
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Mason Jar Salads
Layered mason jar salads aside from being colorful are very easy to make, and will most definitely remain fresh for the day, especially when stored appropriately.
Ingredients: Salad greens, quinoa or couscous, grilled chicken, chickpeas, cherry tomatoes, cucumber, shredded carrots, nuts, as well as your favorite dressing.
Prep Instructions: Begin with the dressing at the bottom, accompanied by hearty ingredients such as quinoa and chickpeas.
Be sure to infuse veggies and finish with greens on top. Do not forget to shake vigorously before eating.
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Buddha Bowls
One reason to consider Buddha bowls is the fact that they are versatile, nutrient-packed, and can be customized to align with varying taste preferences.
Ingredients: A base of grains (such as brown rice, quinoa, or couscous), roasted or steamed vegetables (broccoli, carrots, bell peppers), a protein source (chicken, tofu, chickpeas), as well as a creamy dressing.
Prep Instructions: Put all your ingredients in containers, then finish up with dressing before serving.
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Chicken Caesar Wraps
Another valid option you to consider for lunch, wraps are known for being convenient as well as easy to make in bulk.
Ingredients: Grilled chicken, Romaine lettuce, Caesar dressing, grated Parmesan cheese, whole wheat tortillas.
Prep Instructions: Mix chicken, lettuce, dressing, and cheese in a bowl. Place them in tortillas, roll them up, and wrap them tightly. Make sure to keep it in the fridge.
Dinner Meal Prep Ideas
When it comes to dinner prep options, it is important you go with options that are filling and satisfying to end the day the appropriate way.
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Sheet Pan Dinners
Sheet pan meals are one good option that allows you to cook everything in one pan, thus making cleanup a whole lot easier.
Ingredients: Chicken breast or salmon fillets, sweet potatoes, Brussels sprouts, olive oil, and seasonings (such as garlic powder, rosemary, and paprika).
Prep Instructions: Start by preheating the oven to 400°F. Season the ingredients, spread on a sheet pan, and bake for about 25-30 minutes. Divide it into portions and store.
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Stuffed Bell Peppers
One good reason why this comes highly recommended is because it is hearty and easy to reheat.
Ingredients: Bell peppers, ground turkey or beef, black beans, rice, tomatoes, cheese, and spices.
Prep Instructions: Carefully hollow out bell peppers before getting them filled with a mixture of cooked ground meat, rice, beans, and spices. Finish it up with cheese and bake at 375°F for 20-25 minutes. They are also known to freeze well too.
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Vegetable Stir-Fry with Tofu
Another valid dinner option, keep in mind that this plant-based dinner is as flavorful as it is satisfying.
Ingredients: Tofu, bell peppers, broccoli, carrots, snap peas, soy sauce, garlic, ginger, and brown rice.
Prep Instructions: Stir-fry vegetables with tofu, garlic, and ginger. Add soy sauce to taste, and serve over brown rice. Be sure to store in containers for the week.